Workout 5.1.14

Nickname: Smuggler’s Run!

Main – CrossFit

Rain or Shine! NO ROWING!

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Warm-up

3 Rounds

20 Double Unders
10 Burpees
5 Muscle-ups

1 MU= 3 pull-ups/3dips

WOD

Rain or Shine! We’re Running!

Metcon (Time)

400m Medball Run 20/14
30 Burpees
400m KB Run 50/35
30 Burpees
400m Plate Run 45/25
30 Burpees
400m run

Metcon (Time)

150 Mt Climbers For Time

Feature Video

Hear From Cloud 9 Members